I get a lot of questions about vitamin D needs for women, so let’s break down what you need to know! Understanding and meeting your vitamin D can make a big difference in how you feel. From immunity and energy to mood, hormones, and bone strength, vitamin D touches nearly every system in the body. And yet, many women aren’t getting enough.

In this post, we’ll explore how much vitamin D women need, what puts you at risk for deficiency, and how to meet your needs through plant-based sources, sun exposure, and supplements.

Why Vitamin D Matters For Women

Vitamin D is best known for supporting bone health, but it has many other benefits too.

Benefits include…

• Immune system support
• Mood regulation and mental health (including seasonal affective disorder)
• Hormone balance
• Muscle function
• Pregnancy health (reducing the risk of gestational diabetes and pre-eclampsia)
• Reduced risk of chronic diseases

Vitamin D acts more like a hormone than a vitamin in many ways, helping regulate everything from inflammation to gene expression.

How much do women need?

According to the National Institutes of Health, these are the general daily guidelines for vitamin D:

• 600 IU (15 mcg) for women under age 70
• 800 IU (20 mcg) for women 70+

These amounts aim to support bone health and overall wellbeing in healthy individuals. However, many experts believe higher intakes (1,000–2,000 IU) may be beneficial for women with limited sun exposure, darker skin tones, or known deficiency. The upper safe limit is generally considered to be 4,000 IU/day for adults.

recommended dietary allowances

Are you deficient in vitamin D?

Vitamin D deficiency in women is more common than you might think. Studies estimate that 1 in 4 adults in the U.S.have insufficient levels, and certain groups are at even higher risk.

You may be more likely to be low in vitamin D if you:

• Live in a northern climate or get little sunlight
• Have darker skin (melanin reduces vitamin D synthesis)
• Wear sunscreen regularly (blocks UVB rays)
• Spend most of your time indoors
• Are over age 50
• Have conditions that affect absorption (like celiac or IBS)
• Carry more body fat

Signs of low vitamin D:

Symptoms of deficiency can be subtle at first but may include:

• Fatigue or sluggishness
• Mood changes or depression
• Muscle weakness
• Bone pain
• Increased infections or slow wound healing
• Hair thinning

These symptoms can overlap with other issues, which is why getting your levels tested is key if you suspect you’re low.

Can you get enough vitamin D from the sun?

Sunlight is a natural source of vitamin D, and your skin can synthesize it when exposed to UVB rays. However, it isn’t as straightforward as spend time outside -> get a vitamin D boost. Factors that impact how much you get from the sun include…

• Time of year: In many places, winter sun isn’t strong enough
• Time of day: Midday is best
• Skin tone: Darker skin tones need more sun exposure to produce the same amount
• Age: Older adults produce less vitamin D from sun exposure
• Sunscreen use: Great for skin protection, but blocks most vitamin D synthesis
• Geography: The farther you live from the equator, the harder it is to make vitamin D in winter

In ideal conditions, 10–30 minutes of midday sun on uncovered arms and legs a few times a week may help maintain levels. But for many women, sun exposure alone isn’t always enough.

Plant-based Sources of Vitamin D

Since few foods naturally contain vitamin D, fortified foods and supplements are especially important for plant-based eaters.

Look for these fortified, plant-based sources:

• Plant-based milks (soy, almond, oat, etc.)
• Fortified orange juice
• Breakfast cereals with added vitamin D
• UV-exposed mushrooms (contain D2)

Check the label to see how much vitamin D is added. Some products use vitamin D2, which is always vegan but may be slightly less effective. Others use vitamin D3—look for plant-based D3 made from lichen if that is important to you.

How To Choose a Vitamin D Supplement

Many women choose to supplement with vitamin D, especially during the colder months or when sun exposure is low.

Here’s what you should know:

• D3 (cholecalciferol) may be more effective than D2
• Lichen-based D3 is a vegan-friendly option now widely available
• Common supplement doses range from:
  • 600–1,000 IU/day for general support
  • 1,000–2,000 IU/day for those with limited sun or higher needs
  • Higher doses may be used short-term if medically indicated
• The upper safe limit for most adults is 4,000 IU/day

Getting your levels routinely tested is really helpful in guiding supplementation. A 25-hydroxyvitamin D test is the standard marker used.

When you look for a vitamin D supplement, you’ll find two forms: ergocalciferol (D2) and cholecalciferol (D3). Vitamin D2 is plant-based usually from UV-treated mushrooms or yeasts, and Vitamin D3 is usually derived from fish oil or sheep’s wool (lanolin). Studies show that vitamin D3 may be more effective, so this is the type I usually recommend to my clients. If you want a plant-based version of vitamin D3, look for D3 derived from lichen.

Tips For Meeting Your Needs

Since we spend most of our time indoors, Vitamin D deficiencies are very common. With a little bit of planning and a few intentional changes, you can maintain healthy Vitamin D levels.

• Make a habit of taking a 15-30 min walk outside in the afternoon (remember to go when your shadow is shorter than you to make sure you get enough sun exposure!)
• Choose plant-based milks and juices that are fortified with vitamin D
• Ask to get your vitamin D levels checked regularly by your doctor
• Consider a vitamin D3 supplement (based on your levels)

Understanding your vitamin D needs can help support your energy, immunity, hormones, and bone health. With a thoughtful mix of sun, fortified plant-based foods, and supplements when needed, it’s absolutely possible to meet your needs!

Want more clarity around plant-based supplements?

My Supplement Guide breaks down the key nutrients to consider (including vitamin D), how to evaluate supplement options, and what to discuss with your provider.

Check out the Supplement Guide here to make confident, informed choices for your health.